Health Beat Week 4: Cross-Training

Cross-Training
By Rose Nyenhuis, AFAA Certified Personal Trainer 

Runners are known to be loyal to their sport, even to a fault. While loyalty is regarded as a great virtue in life, a little less of it may be beneficial with running. This is where cross-training comes in to keep balance. Cross-training can be described as other forms of exercise besides the activity or sport you participate in, which in this case would be running.
There are numerous benefits to cross-training. One of the most important benefits would be injury prevention. Overuse injuries are very common with runners. These injuries can occur due to several factors. Muscular imbalance, such as tight hamstrings and weak quadriceps, is a factor that can be prevented with cross-training. Walking, cycling, swimming, elliptical machines, etc. promote muscle balance with less stress on your joints, connective tissues, and muscles.

Cross-training can help you achieve greater running fitness. It can increase your efficiency, endurance and power. A great way to cross-train for these benefits would be strength training. A strong upper body can consume and utilize oxygen more efficiently, thus allowing you to run faster with less effort. Conditioned muscles in the lower body can help propel your body faster uphill and absorb the impact that comes from pounding the pavement. Yoga and Pilates are excellent choices to help with strength and flexibility.

Cross-training gives your body a greater chance of staying healthy while becoming a stronger and more efficient runner. You can handle a higher workload with less risk of injury. Now when you see a cross-training day on your running schedule you’ll understand a few of the reasons behind it. Whatever you chose to do, enjoy the workout!